{"id":4186,"date":"2025-02-24T10:55:15","date_gmt":"2025-02-23T23:55:15","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/understanding-lean-protein-sources-and-benefits.html"},"modified":"2025-02-24T10:55:16","modified_gmt":"2025-02-23T23:55:16","slug":"understanding-lean-protein-sources-and-benefits","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/understanding-lean-protein-sources-and-benefits.html","title":{"rendered":"Understanding Lean Protein: Sources and Benefits"},"content":{"rendered":"

Whether you want to maintain your weight, lose a few pounds, increase your energy level or build muscle, you\u2019ll want to\u00a0make room on your plate\u00a0for whole food sources of protein.<\/p>\n

But like most things, not all proteins are created equal.<\/p>\n

Lean proteins are your best bet, and we\u2019ll break down everything you need to know about this superior protein choice and why you should increase your protein intake.<\/p>\n<\/p>\n

What Is a Lean Protein?<\/h2>\n

The U.S. Department of Agriculture (USDA) definition of a lean meat protein\u00a0is one that contains less than 10 grams of total fat and fewer than 4.5 grams or less of saturated fat per portion [100 grams], says Diana Gariglio-Clelland, R.D., a registered dietitian in Washington.<\/p>\n

11 Lean Protein Foods<\/h2>\n

Plants are naturally low in fat, so we\u2019ve spotlighted some grains and legumes that are particularly high in protein.<\/p>\n

Below you\u2019ll find the best sources of protein and what kind of nutrients they contain.<\/p>\n

1. Boneless Skinless Chicken Breast<\/h3>\n

\"grilled<\/p>\n

Per\u00a03.5-ounces, cooked: 30g protein<\/p>\n

The boneless skinless chicken breast is a staple of fitness-friendly and weight-loss eating plans for a reason: It\u2019s sky-high in protein and low in calories. Plus, like all meats, it\u2019s a complete protein, meaning it contains all nine essential amino acids.<\/p>\n

\u201cPoultry provides vitamin B3 and B6, which helps with carbohydrate metabolism,\u201d says\u00a0Anis Rehman, M.D. \u201cIt also provides selenium, which is an excellent antioxidant.\u201d<\/p>\n

Grill, roast, bake, or steam it \u2014 just make sure to remove the skin first.<\/p>\n

2. White Fish<\/h3>\n

\"plate<\/p>\n

Per\u00a03.5 ounces,\u00a0cooked: 19g protein<\/p>\n

White-flesh fish \u2014 e.g. tilapia, cod, flounder, and pollock \u2014 is protein rich and very lean, with only about 100 calories per 3.5-ounce serving.<\/p>\n

Salmon isn\u2019t technically a lean protein, because a\u00a0100-gram serving\u00a0contains about eight grams of fat.<\/p>\n

However, that\u2019s heart-healthy fat, and salmon contains more omega-3 fatty acids than white fish, so it\u2019s still an excellent option for your diet.<\/p>\n

3. Pork Loin<\/h3>\n

\"sliced<\/p>\n

Per\u00a03.5 ounces, cooked: 28g protein<\/p>\n

The old ad campaign that dubbed pork \u201cthe other white meat\u201d was on to something.<\/p>\n

Lean cuts of pork loin have almost as much protein as chicken, are an excellent source of vitamin B6, and are a good source of potassium and zinc.<\/p>\n

To ensure you\u2019re buying lean pork, look for the words \u201cloin\u201d or \u201cround\u201d on the label.<\/p>\n

4. Lean Beef<\/h3>\n

\"plate<\/p>\n

Per\u00a03.5 ounces, cooked: 23g protein<\/p>\n

\u201cLean meat provides an excellent source of protein and iron with fewer calories and less fat than non-lean meat sources,\u201d says Rehman, and this extends to red meat like beef.<\/p>\n

When buying ground beef, 95% lean or more counts as \u201clean protein;\u201d opt for grass-fed beef to get the most heart-healthy omega-3 fatty acids.<\/p>\n

5. Tuna<\/h3>\n

\"bread<\/p>\n

Per\u00a03.5 ounces, cooked: 19g protein<\/p>\n

Canned tuna is an extremely convenient source of lean protein, for lunches or a post-workout snack, with less than two grams of fat per serving.<\/p>\n

It\u2019s also a good source of omega-3 fatty acids, vitamin D, and selenium. Concerned about mercury content?<\/p>\n

The Food and Drug Administration (FDA) says canned light tuna\u00a0is low in mercury, and it\u2019s safe to eat two to three servings per week.<\/p>\n

This is not the same for albacore\/white tuna, which is higher in mercury \u2014 it\u2019s recommended you limit to one serving per week.<\/p>\n

6. Shrimp<\/h3>\n

\"grilled<\/p>\n

Per\u00a03.5 ounces, cooked: 16g protein<\/p>\n

Shellfish, including shrimp, is a highly nutritious source of protein.<\/p>\n

Just one serving of shrimp provides more than half your daily recommended allowance of selenium and vitamin B12.<\/p>\n

7. Plain Greek Yogurt<\/h3>\n

\"bowls<\/p>\n

Per\u00a06-ounce container: 17g protein<\/p>\n

A serving of plain Greek yogurt packs 17 grams of protein, compared to nine in regular yogurt. It\u2019s because Greek yogurt is strained, and therefore thicker and more concentrated.<\/p>\n

Avoid flavored yogurts (extra added sugar), but feel free to add fresh fruit, cinnamon, or slivered almonds.<\/p>\n

8. Beans<\/h3>\n

\"jars<\/p>\n

Per\u00a01\/2 cup, cooked: 6g protein<\/p>\n

An excellent lean-protein base for soups, stews, or chili (or a topper for salads), beans have five grams of protein in each half-cup.<\/p>\n

And unlike most other lean proteins, they\u2019re also a source of fiber providing six grams per serving.<\/p>\n

9. Tofu<\/h3>\n

\"bowl<\/p>\n

Per\u00a01\/2 cup: 10g protein<\/p>\n

There\u2019s a reason why tofu is a vegetarian\u2019s go-to meat substitute \u2014 its high protein content.<\/p>\n

A half-cup serving has nine grams, along with 4.5 grams of fat and only 75 calories.<\/p>\n

10. Farro<\/h3>\n

\"plate<\/p>\n

Per\u00a01\/2 cup,\u00a0cooked: 10g protein<\/p>\n

If \u201csuper grains\u201d existed, farro would likely fall in that bucket. This ancient grain has twice the protein found in quinoa.<\/p>\n

Like most other whole grains, farro also provides fiber \u2014 five grams per half cup.<\/p>\n

11. Cottage Cheese<\/h3>\n

\"bowl<\/p>\n

Per\u00a01\/2 cup: 11g protein<\/p>\n

The favorite of 1970s dieters deserves to be pulled out of the archives and back into your refrigerator. For a dairy product, cottage cheese is exceptionally lean \u2014 less than five grams of fat, and about 90 calories per cup serving.<\/p>\n

What Are the Benefits of Lean Protein?<\/h2>\n

Here are some reasons why you don\u2019t want to skimp out on lean proteins in your meals.<\/p>\n

1. It may increase satiety<\/h3>\n

As an essential macronutrient, protein helps fill you up, and lean versions do this with less fat and fewer calories.<\/p>\n

2. It may be beneficial to maintain and build muscle<\/h3>\n

\u201cProtein is an essential building block for muscles,\u201d says Samantha Presicci, M.C.N., R.D., L.D., C.P.T., lead registered dietitian with Snap Kitchen\u00a0in Austin, Texas.<\/p>\n

3. It is believed to be linked to weight loss<\/h3>\n

Because it keeps you feeling full and can help build muscle, lean protein can be a tool to\u00a0help you lose weight.<\/p>\n

4. It can help to keep the body running efficiently<\/h3>\n

\u201cSome proteins act as enzymes, which help with thousands of biochemical reactions in the body,\u201d says Presicci. \u201cThey\u2019re essential for things like digestion, energy production, blood clotting and muscle contraction. Some proteins also act as hormones, helping communication between cells, tissues and organs.\u201d<\/p>\n

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Whether you want to maintain your weight, lose a few pounds, increase your energy level or build muscle, you\u2019ll want to\u00a0make room on your plate\u00a0for whole food sources of protein. But like most things, not all proteins are created equal. Lean proteins are your best bet, and we\u2019ll break down everything you need to know […]<\/p>\n","protected":false},"author":1,"featured_media":2150,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4186","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/4186","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=4186"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/4186\/revisions"}],"predecessor-version":[{"id":4187,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/4186\/revisions\/4187"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/2150"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=4186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=4186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=4186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}